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Excerpts — Stretching Anatomy-3rd Edition

Intermediate seated hip external rotator and extensor stretch

This is an excerpt from Stretching Anatomy-3rd Edition by Arnold G. Nelson & Jouko J. Kokkonen. Execution Sit with the right leg extended straight out in front. Bend the left knee and place the left foot flat against the right inner thigh as close as possible to the pelvic area. Place the hands on the floor next to the thighs. Keeping the trunk straight, bend the trunk forward from the hip joint over toward the right (straight) knee as far as possible until you start feeling a slight stretch (light pain). Keep the right knee down on the floor if...

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Shoulder adductor stretch

This is an excerpt from Stretching Anatomy-3rd Edition by Arnold G. Nelson & Jouko J. Kokkonen. Execution Stand upright with the feet shoulder-width apart and the left side of the body facing a wall about an arm's length away. Place the palm of the left hand on the wall at shoulder height. Gradually “walk” the fingers up the wall as high as you can without pain. Flatten the hand against the wall, and lean the weight on the hand. Hold this position for the desired length of time. Repeat these steps for the opposite side. Muscles Stretched Most-stretched muscles: Left...

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Stretching programs for specific daily mobility and flexibility concerns

This is an excerpt from Stretching Anatomy-3rd Edition by Arnold G. Nelson & Jouko J. Kokkonen.Most of the stretches in the following programs are best performed in a static manner. For these stretches, follow the general recommendations described earlier for your specific level of flexibility. In addition, some of the stretches can be performed in a dynamic manner as a preexercise routine. To perform a stretch dynamically, follow the general guidelines listed in chapter 9 as well as the ability guidelines listed in chapter 11. Basic Guidelines Hold the stretch position for 30 to 40 seconds for each stretch. Rest...

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